Running 101: A Beginner’s Guide by Diego Calzada

Start 2025 with a fresh mindset—transform your life and take the first steps toward a stronger version of yourself. Diego Calzada, content creator and passionate runner, shares practical advice for beginners looking to enter the world of running in a safe and effective way.

Why running?

Beyond being a popular sport, running clears your mind, improves your overall health, and builds discipline. No matter your fitness level, the secret is taking that first step, enjoying the journey, and staying consistent along the way.

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Key tips for first-time runners

According to Diego, starting is easier than you think. Here are some of his top tips:

1. Just start

You don’t need to know everything or have the perfect gear. Put on your sneakers, step outside, and begin. The answers will come with every mile you run. The first step is always the most important.

2. Seek professional guidance

A coach can make all the difference. In addition to helping you run properly, they’ll guide you through a plan that suits your pace and prevents injury. Each week, you’ll feel stronger and more confident.

3. Stay disciplined

There will be days when motivation fades. That’s when discipline matters most. Sticking to your plan—even when you don’t feel like it—is what will get you to the finish line.

4. Take care of your body

Always warm up for five minutes before running, and stretch afterward to prevent injuries. Support your routine with proper nutrition, hydration, and rest.

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Starting a running journey is more than just a resolution—it’s a commitment to yourself. For Diego, running doesn’t just strengthen the body; it also builds character, focus, and mental resilience.

Looking for extra motivation? Diego hosts the podcast Zona 2, where he talks to athletes, creatives, and leaders about performance, balance, and the mindset of progress.

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Running is more than physical—it’s a tool to train your mind and push your limits. It doesn’t matter how small your first steps are—what matters is showing up, moving forward, and enjoying the process.